Recipe: Lentil Dal

Lentil Dal
Source: Cooking Light, September 1998
Yield: 6 servings (1 cup lentil mixture and 1 cup rice)

1 Tbsp olive oil
1 cup chopped onion
1 Tbsp minced peeled fresh ginger
1 tsp cumin seeds
1 tsp ground turmeric
1/2 tsp crushed red pepper
4 garlic cloves, minced
2 cups chopped cauliflower florets
2 cups chopped tomato
2 1/2 cups water
1 cup dried lentils
2 Tbsp fresh lime juice
1 Tbsp minced fresh cilantro
3/4 tsp salt
6 cups hot cooked basmati rice or long grain rice

Heat olive oil in large saucepan over med-high heat. Add onion and next 5 ingredients (onions through garlic); saute 2 minutes. Add cauliflower and tomato; saute 1 minute. Stir in water and lentils; bring to a boil. Cover, reduce heat, and simmer 35 minutes or until lentils are tender. Stir in lime juice, cilantro, and salt. Serve with rice.

Per serving: 396 calories; 3.3g fat; 15.2 g protein; 77.5g carbohydrates; 7.4g fiber; 5.7g iron; 320mg sodium; 57mg calcium